Change isn’t just a decision—it’s a battle. In this deeply personal episode of Echo Valor, David Burnell shares the story of his ongoing transformation—physically, mentally, and emotionally—as he takes ownership of his health and rewires the thinking that held him back for decades. Guided by elite trainer and master nutritionist Tamara Watt, David is learning the science, behavior, and discipline behind fueling the body for real performance, not just comfort.

Drawing parallels between his decade of training soldiers, airmen, federal agents, and law enforcement at the Urban Warfare Center, David reveals how the brain resists change, why the amygdala triggers fear and avoidance, and how to break through the mental and physical barriers that hold us hostage.

From shedding 30 pounds in three weeks to dismantling lifelong habits, this episode is about more than fitness—it’s about honesty with yourself, trusting a proven process, and staying the course no matter how hard it gets. Whether you’re fighting to reclaim your health, mindset, or mission, these lessons will help you push through the fog, embrace the challenge, and build a future worthy of your best self.

Key themes:

* Understanding how the brain resists change

* Turning fear into fuel for growth

* The science of nutrition and behavior change

* Drawing strength from military and tactical training principles

* The three pillars of transformation: honesty, validation, and persistence

Stay the course. Continue the mission. The battle for change is worth winning.

Where to stream the Echo Valor Podcast?

Get full access to Echo Valor: Stories of Service, Sacrifice & the Human Spirit at echovalor.substack.com/subscribe